Tips for Easing PMS Discomfort

Recently, I tuned into a radio show discussing premenstrual syndrome (PMS) and the results of a survey that asked women what they frequently apologize for during this time. The top response? Being cranky and moody. Other common admissions included emotional fluctuations, changes in appetite and energy, as well as leaving feminine products in the trash.

First off, we shouldn’t feel the need to apologize for any of this. Women and anyone with a uterus are subject to hormonal changes that are beyond our control. Let’s face it: dealing with a monthly cycle that includes bleeding is no small feat. It’s high time we stop saying sorry for being irritable, for munching on snacks, or for the necessary disposal of items that prevent messy accidents.

If men experienced menstruation, I bet there wouldn’t be a hint of apology. They’d probably have designated retreat spaces stocked with their favorite treats and total privacy. But that’s not our reality. Women and those with a vagina are expected to carry on with daily life, often while feeling miserable.

Every month, it seems to hit: you wake up one day yearning for solitude with your favorite snacks, feeling irritated by everything, and just downright exhausted. I’ve been navigating this since I got my first period at eleven and have endured bloating that makes movement feel impossible. Now, I watch my teenage daughter face the same struggles with severe premenstrual symptoms.

We definitely don’t want to feel like a mess before or during our periods. If given the chance, we would prefer to feel like ourselves without the added discomfort that comes with menstruation.

So, what can we do to improve our experience? I reached out to Dr. Emily Morgan, a wellness expert and founder of Health First Medical Group, who shared some insights via email. According to her, PMS often arises from an imbalance between estrogen and progesterone. “Progesterone should peak in the week leading up to your period, providing both mood-enhancing and diuretic effects,” she explains. When conception doesn’t occur after ovulation, these hormone levels decline, leading to symptoms like fatigue, irritability, cravings, acne, and cramps.

It’s clear that experiencing these symptoms is no walk in the park. But what’s the solution? Dr. Morgan suggests incorporating certain foods into your diet, such as cruciferous vegetables (like broccoli, kale, and cabbage) and dark berries. Reducing sugar and caffeine intake can also help with estrogen detoxification. Surprisingly, dark chocolate may be beneficial too. “A daily dose of sunflower seeds (1 tsp) and sesame seeds (1 tsp) can also provide relief during this time,” she adds.

Staying hydrated is crucial, even when feeling bloated. Dr. Morgan recommends drinking half your body weight in ounces of water daily. Exercise is another game-changer; activities like walking, running, HIIT, or yoga can significantly alleviate PMS symptoms.

Taking daily supplements can also be a great idea. Dr. Morgan recommends magnesium taurate, fish oil, vitamin D, evening primrose oil, and calcium citrate.

Getting enough sleep is essential as well. “Aim for seven to eight hours of sleep each night,” she advises. Other helpful tips include avoiding alcohol and managing stress when possible. It’s perfectly okay to take more time to rest during this phase, so don’t hesitate to take a breather if you need it.

If cramps become unbearable, don’t hesitate to reach out to your doctor for potential medication options. While we might not be able to eliminate these symptoms completely, adopting these strategies throughout the month—even when you’re not in the throes of PMS—can make a significant difference.

For me, regular exercise has notably reduced my symptoms, and while I struggle to limit my salt intake, I’ve noticed that overindulging leads to increased bloating and irritability. While I’m committed to these lifestyle changes for my well-being, I refuse to apologize for experiencing my period. It’s 2021, and it’s about time women stop feeling guilty for natural bodily functions.

For more information on navigating these challenges, check out this excellent resource for pregnancy and home insemination. If you’re interested in learning more about at-home insemination, you can also visit this other insightful blog post.

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